Seasonal Fruits & Vegetables: February Edition

Fruits and vegetables contain an abundance of micronutrients that help the body to grow and function. The micronutrients category consists of vitamins and minerals. Both vitamins and minerals play a large role in providing energy, fighting off diseases, helping with organ function and growth, maintaining hydration, and the absorption of other nutrients. Learning about the micronutrients in various fruits and vegetable will help you to live a balanced and healthier lifestyle.

Below are the fruits and vegetables that are in season for the month of February. In addition, you will find a listing of some of the more important micronutrients that can be found in each fruit or vegetable.

Fruits

• Apples- 52 calories for 100 grams. Good source of  Riboflavin (Vitamin B1), Vitamin B6, Vitamin C, Vitamin K, and Potassium.
• Bananas- 89 calories for 100 grams. Good source of Pantothenic Acid (Vitamin B5), Vitamin B6, Magnesium, Manganese, and Potassium.
• Coconuts- 100 calories for 25 grams. Good source of Copper, Iron, Manganese, and Selenium.
• Grapefruits- 42 calories for 100 grams. Good source of Vitamin A, Vitamin C, Potassium, and Magnesium.
• Honeydew Melons- 36 calories for 100 grams. Good source of Vitamin B6, Vitamin C, Folate, and Potassium.
• Mandarins- 47 calories for 100 grams. Good source of Vitamin C.
• Oranges- 47 calories for 100 grams. Good source of Vitamin C.
• Pears- 57 calories for 100 grams. Good source of Vitamin C, Fiber, and Potassium.
• Pineapples- 50 calories for 100 grams. Good source of Vitamin B6, Vitamin C, Magnesium, and Manganese.

Vegetables

• Avocados- 160 calories for 100 grams. Good source of Pantothenic Acid (Vitamin B5), Vitamin B6, Niacin, Potassium.
• Bell Peppers- 31 calories for 100 grams. Good source of Vitamin A, Vitamin B6, Vitamin C, Vitamin E, Potassium, Phosphorus, and Manganese.
• Broccoli- 34 calories for 100 grams. Vitamin A, Vitamin B6, Vitamin C, Vitamin K.
• Carrots- 41 calories for 100 grams. Good source of Vitamin A, Vitamin B6, Vitamin K, and Potassium.
• Celery- 14 calories for grams. Good source of Vitamin A, Vitamin B6, Vitamin K, and Potassium.
• Lettuce- 15 calories for 100 grams. Good source of Vitamin A, Vitamin K, and Iron.
• Mushrooms- 22 calories for 100 grams. Good source of Vitamin D, Potassium, and Selenium.
• Onions- 40 calories for 100 grams. Good source of Vitamin B6, Vitamin C, and Folate.
• Peppers- 40 calories for 100 grams. Good source of Vitamin A, Vitamin C, Vitamin K, Potassium, Manganese, and Phosphorus.